Best Types of Cross-Training for Runners
Cross training is a very broad term that can encompass many different activities, which in turn causes confusion among athletes on how to incorporate cross training into their programming and why you would want to include it. Some coaches define cross training as anything that’s not running, which would include strength training, yoga, stretching, pilates, swimming, biking, elliptical, etc. Not all of these workouts achieve the same goal and therefore should not be in the same bucket. We like to consider two categories when considering non-running activities - supplemental training AND cross training. Let’s dive into the difference and which type of cross training most supports your running.
What is supplemental training?
Supplemental training supports your running. This is your strength training, yoga and pilates. Strength training is a non-negotiable for creating a stronger, injury-resistant body that can withstand the demands of running. Strength training is it’s own category that should be included in every runners program.
Pilates is a strength-based activity as well that can supplement your running by creating a stronger core, but is not necessary to training. Similarly, yoga’s focus on flexibility, stretching, and mental self-awareness can assist with relieving tight, sore muscles and help reduce anxiety, stress, and tension that comes from running, but is not necessary. If you enjoy doing either of these, they don’t necessarily take away from your running.
What is runner-specific cross-training?
Runner specific cross-training is an activity that provides the cardiorespiratory benefits of running and/or mimics the running motion. The goal of runner-specific cross-training is to maintain or build your endurance and running fitness. If you are an injured runner or more injury-prone, runner specific cross-training is likely an essential component to your training. If you’re looking to add volume to your training with less risk for injury, runner-specific cross-training can be the safest way to do so.
Things to consider with cross-training:
First, you do not have to do cross-training. If you aren’t prone ot injury or recovering from injury, you may do just fine without cross-training in your programming. The decision to include cross-training will come down to the following:
Personal preference: if you enjoy cross-training, great! Find ways to add it in that support your overall running or health goals.
Injury risk: if you’re more injury-prone or returning from injury, you will likely need cross-training in your programming to maintain fitness, return to running, or stay injury-free.
Accessibility to equipment: the type of cross-training you incorporate should be easily accessible. Most gyms have cross-training equipment discussed below, but some may be easier to access based on where you live and the type of weather (i.e. if you only have access to an outdoor pool and don’t like swimming when it’s cold out, you may opt for other cross-training methods in the winter).
Time: not everyone will have the time or capacity to include cross training in their programming. If you’re injured and that’s all you can do, then that will be the priority. If you’re uninjured and struggling to fit it all in, you should prioritize your runs and strength training and leave the cross-training to the side.
5 Best Types of Cross-Training for Runners
Elliptical/Elliptigo
The elliptical is a great cross-training options for runners because it not only provides low-impact training, but is biomechanically the most similar to running, making this a great option for runners looking to increase training volume with less stress or recover from injuries without losing fitness.
Benefits:
Low Impact: Reduces stress on joints and minimizes the risk of injury.
Cardiovascular Fitness: Effectively elevates heart rate, maintaining aerobic conditioning.
Muscle Engagement: Targets similar muscle groups as running, including quads, hamstrings, glutes, and calves.
Variety: Offers the ability to vary resistance and incline to simulate different running terrains.
To use the elliptical, you would want to aim for the same time as the run you plan. For example, if you want to run about 4 miles and that takes you around 40 minutes to run, aim for a 40 minute elliptical ride.
Aquajogging
Aquajogging, also known as deep water running, involves running in a pool using a flotation belt. It significantly reduces the impact on joints and muscles compared to running on land, making aquajogging an excellent option for runners recovering from injuries or looking to prevent them. The resistance of the water helps elevate your heart rate and allows you to maintain aerobic fitness, making aquajogging a great cardiovascular workout. Aquajogging has a minimal learning curve as well, unlike swimming where you may have to learn a new skill if you don’t have any experience. It is the same motion as running and is adjustable for any fitness level.
Benefits:
Zero Impact: Ideal for injury recovery and prevention due to the buoyancy of water.
Resistance Training: Water resistance helps to build strength and endurance.
Cardiovascular Health: Maintains and improves aerobic capacity.
Temperature Regulation: Water helps to cool the body, reducing the risk of overheating.
While you will maintain your cardiovascular fitness through aquajogging, because it is zero impact, you will need to be cautious of your transition period back to running on land if you are using aquajogging because of an injury.
Cycling
Cycling is an excellent cross-training activity for runners, offering both cardiovascular and muscular benefits while being easy on the joints. Cycling is not biomehcanically identical to running, but is done in the sagittal plane like running.
Benefits:
Low Impact: Decreases stress on joints and reduces the risk of overuse injuries.
Endurance and Strength: Builds leg strength, particularly in the quads and hamstrings, and enhances cardiovascular endurance.
Variety: Can be done outdoors for a change of scenery or indoors on a stationary bike.
Speed Work: Allows for interval training and varied intensity workouts.
Swimming
Swimming provides a full-body workout and is one of the best low-impact exercises available. It enhances cardiovascular health and muscle strength without the wear and tear of running.
Benefits:
Full-Body Workout: Engages multiple muscle groups, improving overall strength and flexibility.
Cardiovascular Fitness: Enhances aerobic capacity and lung function.
Low Impact: Gentle on joints, making it perfect for recovery and injury prevention.
Flexibility: Improves range of motion and muscle elasticity.
Swimming may be tough to include in training based on experience or limited access to a pool. If you can acquire the skill and access, this is a great option to include in training.
Hiking
Hiking combines cardiovascular exercise with strength training and offers the added benefit of being outdoors, which can boost mental health and well-being. Hiking is a great option for trail and ultra-runners, but for road runners as well. The lateral movements required to traverse rocks and varied terrain trains and strengthens the tendons, joints, and muscles that support our running.
Benefits:
Cardiovascular Endurance: Improves aerobic capacity through sustained, moderate-intensity exercise.
Muscle Strength: Engages various muscle groups, including the legs, core, and upper body (if using poles).
Joint-Friendly: Typically easier on the joints compared to running on hard surfaces.
Mental Health: Provides a mental break and stress relief through nature and varied terrain.
By incorporating cross-training activities into your routine, you can stay healthy, increase your training volume, and recover from injuries more effectively. Each option offers unique benefits that complement running and contribute to overall fitness and performance improvement. Remember, cross-training is not necessary in your programming, and including it should take into consideration a variety of factors like time, injury-risk, access, and experience. Too much cross-training can take away from your running or introduce other injury-risks.
One-on-One Coaching
Cross-training is a powerful tool for enhancing your running performance, preventing injuries, and keeping your workouts exciting. However, finding the right balance and structure in your training plan can be challenging. That's where our one-on-one coaching comes in. Our one-on-one coaching offers customized training plans, expert guidance, and ongoing support to help you achieve your goals. Whether you're aiming for a fall PR or seeking a balanced, injury-free routine, our coaches are here to help. Review our training solutions here.
